By Jim Wendler
The luck of the 5/3/1 strategy has been not anything in need of awesome. For the earlier 12 months, the reaction in the direction of this easy yet brutally potent education method has been overwhelming. this is why it really works. And works for nearly an individual keen to install the self-discipline and paintings that obtaining more advantageous calls for Elite point lifters to absolute rookies have all used the 5/3/1 approach; the fundamental tenets of energy education have and may by no means switch. mammoth routines, consistent growth, and private documents won't ever exit of fashion. highschool and faculty coaches are actually utilizing the 5/3/1 with their athletes with impressive good fortune; you will music, enforce and may motivate any staff to push for themselves to the restrict. Powerlifters use this software, for either uncooked meets and geared meets.
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Extra info for 5 3 1: The Simplest and Most Effective Training System to Increase Raw Strength
For a more detailed full body warm-up, see the “Moving North of Vag” section later in this book. Comparing Rep Maxes How do you compare your 6-rep max to your 3-rep max? How do you know which one is better? Is your new 8-rep max better than your 2-rep max? I’ve used the following rep formula since high school. It’s allowed me to assess where I am and see how my training has progressed without always having to take a true 1RM. This formula is not necessarily an accurate predictor of your 1RM, but it affords you a good general way to gauge your progress.
That was a joke. Day 1 Military Press (5/3/1) • Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) • Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs) • Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Day 2 Deadlift (5/3/1) • Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise) • Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats) • Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend) 50 Day 3 Bench Press (5/3/1) • Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups) • Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs) • Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions) Day 4 Squat (5/3/1) • Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning) • Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats) • Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend) You can change exercises however you see fit.
60 Training Three Days/Week You can use the 5/3/1 method by training either 3 or 4 days per week. This is determined by your schedule and what works best for you. Training four days a week seems to fall in line with most training programs. In my experience, either way works well. When I train three days per week, I get much more motivated to train the lifts, and I recover much better. Here’s how to do it: Week 1 Monday Wednesday Friday Military – 3x5 Deadlift – 3x5 Bench – 3x5 Military – 3x3 Deadlift – 3x3 Squat – 3x3 Military – 5/3/1 Bench – 5/3/1 Squat – 5/3/1 Bench – Deload Deadlift - Deload Week 2 Squat – 3x5 Week 3 Bench – 3x3 Week 4 Deadlift – 5/3/1 Week 5 Military/Deadlift - Deload Week 6 (Begin cycle over again with new maxes) Nothing changes with this program.
5 3 1: The Simplest and Most Effective Training System to Increase Raw Strength by Jim Wendler